Words for Wednesday

"It would be easy to not do the work, but the course doesn't care what you say you've done. It only gives you what you've earned."

Today's edition  of Words for Wednesday

was poached from IM 70.3 Augusta's FB Page

Could not have come at a more perfect time.

"Well, hello there, Lake Norman.  

I'll see you early in the morning."

Well, in honesty, I don't know if I'll actually be able to see anything given it will be pitch black and freezing...

A Pictorial

I had a simple 1 hour bike ride to do last Thursday after work.  No problem, I had the spot picked out and the weather was great!  BUT, some craziness in the wee morning hours put a bit of a wrench in the day's schedule and honestly, I didn't feel like messing with the loading and the packing and the driving and fighting I77 traffic to go do the riding thing and then the driving home and the unpacking and so on....

So, I opted for 1 hour on the trainer in the "comfort" of my living room.

I can do 10 miles running on a treadmill, no prob.  I can somewhat tolerate spinning for 30 minutes, but an hour on the bike trainer?  Ugh.

One must find ways to keep themselves entertained while the minutes tick slowly by.  

And because misery loves company, I thought...why not illustrate a session on the trainer in pictures??  If I had to suffer, I'm making y'all suffer too!

And we begin.

Ho Hum.  Yawn.

Oh wait...this kinda hurts a little.

Seriously?  It's only been 20 minutes?

and here comes the sweat.
Where is the damn breeze?
Oh, that's right...I'm in my freaking living room :/

Heavens to Betsy.
"I'm almost done, I'm almost done"
Ouch.
"almost there, almost there, almost there"

I win!

Two Weeks And Counting

What's in two weeks you ask?

Why it's the first tri of my season!  Belews Lake International brought to you by the stellar crew that is Jones Racing Company (I LOVE these guys!!!).  Am I ready??

HAHAHAHAHAHAHA
not quite.

I haven't run more than three miles in a month, Jasper and I don't like hills and I haven't even hopped in the lake, put on my wetsuit or have swum (swam? gosh who knows #grammarcrapshoot ) any long course.

And I'm having some PTSD flashbacks from last year.  But, I guess I need to start somewhere, right?  I need to remember that I actually can do this stuff.  Sometimes I forget!  And Raleigh is creeping up on me all ninja-like and will be here before you know it.  Cue heart palpitations.

Anyhew.  Time to get my groove on and shoo away all those mental demons!

1500m swim
27 mile bike
6.2 mile run

it will be fun
it will be glorious
and I will eat fried pickles.

"I got 'dis." (mantra poached by my CT classmate and Ironman, RT Rockstar!)

N + 1 = Tons of Fun

At the end of January, Sampson, Thelma (+ Juan Pablo), the Beast and I welcomed an addition to our little family.

I had been contemplating a new bike for many months now. I mean, Thelma is a bit old and a little heavy but she gets the job done, right?  Did I really need a new bike?  With a couple 70.3's on the schedule this year, I thought why not do something that will bring me happiness, make my life a little easier and hopefully faster?  So, as a happy divorce present to myself, I bit the bullet.

Meet Jasper.

this match is
Snoop Approved!

Since that day it has been rainy, snowy and icy mess here in the Piedmont of NC, and if it hasn't been precipitating it's been just plain old cold and dreary; and honestly folks I am a wuss and do NOT like riding in the cold.  I am a pansy. I won't deny it!

So our "rides" have thus far been inside during our computrainer class which may have been a blessing in disguise.  This presented the perfect opportunity to get used to the new position and gear set up within a controlled environment (ideal for those like me who are accident prone and tend to tip over...)

And then it happened.
The sun came out.
The trumpets sounded.
The call came.
"Let's roll."

Okay, so it didn't happen quite like that.  More like, Hope is still unprepared and needs a water bottle cage ...
do you have one?
Yes I have one.
Can you put it on for me?
(Sigh.) Yes.
I don't know what to wear.
(Sigh.) Bike clothes.
I don't remember how to clip in and out.
(Shaking of the head and rolling eyes at irrational panic)
I'm freaking out.
Don't freak out (Dammit, woman.  HTFU)

Peer pressure can be a wonderful thing.  It was go time.  There I was, with my stomach in my throat and heart pounding watching as my friends started to roll out from base camp.  Gotta go now or get left behind.  "Alright Jasper, we have to make this happen.  Be good to me and I'll try really hard not to tip us over...." And then we were off.

It took me awhile to get comfortable, in my head and on the bike.  I was nervous and scared to death.  I had just gotten somewhat comfortable being in aero position on Thelma last year, but I wasn't in Kansas anymore.  Jasper is a triathlon bike and this is what he was built for whereas Thelma was a roadie made to be like a TT bike.  The fits are still night and day.  Jasper is smaller, lighter and I don't have a lot of bike underneath me as I once did. You definitely feel every single bump, no matter how small, in the road.  He also has me more forward and lower making getting down in aero position wobbly and entertaining.  Mr. van Voo gave me great advice. In summary, "Suck it up Buttercup and get your ass in aero; it's the only way to get over being scared.  Besides, on these bikes you are meant to be in aero and it will make your life easier."  He was right.  Before I even realized it, I was down in my bars more often than not, even in the pace line.  And if I was lagging behind on a flat, the only way I could catch back up was drop in the bars.  Actually, being down in my bars was the only way I could pull when it was my turn to be out in front.  Aero on the down hills?  At first I was like "hell to the no!"  by the end, I was like "in the bars going 33mph down this bitch? no prob" (only a little scary and I'm not quite sure if I was breathing or not...haha!)

I'm afraid my pull segments may have been our slowest, so I hope they let me keep trying.  I can see how pulling a few of your closest friends as a great way to build bike strength!

It's no secret my weakness is hills.  And as much as I hate hills, curse them, cry on them, whine on them and feel like my legs are going to spontaneously combust while trying to get up them; I am thankful, grateful and happy that my friends put up with my shenanigans and make me do them!

It is they who will make me stronger.

So, that was my Sunday.  I haven't forgotten how much I missed these group rides, but yesterday was definitely a reminder.  It brought back many happy memories of last summer and it was a promise to make new memories with old friends and new friends I get to call my teammates.

And let me tell you what.  If I had any doubts or buyers guilt, both are LONG GONE now.  Jasper is one lean, mean, quick little machine!

All eyes on Raleigh 70.3.
Suck it up Buttercup!

Special shout out to Inside Out Sports, Melissa Bell, Bob Nixon and James Haycraft for getting me on Sir Jasper McHotWheels.  One sexy bad ass.

That moment

...when you are in the office and you happen to look up from your keyboard and find 3 empty bottles of ibuprofren, electrolyte tabs, coffee and an ice pack at the ready, a sudden realization smacks you in the face that your sport isn't just a hobby anymore, it's a lifestyle.

yea.
it just happened

#slapshandtoforehead
#doh
#Ilovestickynotes

Self Portrait

This was me in the pool during today's swim set.

Thank you Juan Pablo

Last weekend when I was working at the store, I was witness to a very odd conversation.  Which, it is a store that specializes in triathlon gear and what not, so we do have many odd conversations; but this one really tops the podium...

The scene fades in.
Two young women enter.  One is a competitive open water endurance swimmer, the other competing in her first 70.3 in Miami. They are browsing the store, random chit chat ensues while the triathlete decides on her nutritional goodies.  They both walk up to the register, in no particular hurry, until the swimmer sees the stick of Body Glide near the register....

Swimmer:  OOOH  Body Glide!  I wonder if this would prevent me chaffing in my longer 3 mile swims.
My Thought Bubble:  3 mile OWS?  I would surely die before chaffing would be an issue.
Triathlete:  Hey, do you think they have that numbing gel they were talking about?
My Thought Bubble:  Numbing gel?  What on earth....
Swimmer:  I don't know?
Me:  Um....What exactly are you looking to numb?
Triathlete:  You know....for down there (motions to her nether regions)....for when I'm on the bike.
My Thought Bubble:  Did she just say what I think she said?
Me:  I can't say that I would willingly and intentionally, or encourage anyone to, put on something to make lady parts go numb.....
Triathlete:  (blank stare)
My fellow sales associate:  That is one area where I would definitely want to keep the blood flowing.....
My Thought Bubble:  BAHAHAHAHAHAHA
Triathlete: (blank stare)
Me:  What kind of saddle do you have??

Which leads me to today's Public Service Announcement.

Ladies and Gentleman.
If you are riding your bike and your nether regions go numb, SOMETHING IS NOT RIGHT.  Do not pass go, do not collect $200. Take my lead on this one.  Load up your faithful steed and proceed directly to your bike guru.  Have him look at your position and definitely look at getting a new saddle. The right fit on both will ensure your parts keep working as they should and your long bike rides will immediately become (cough) pleasurable, without the use of numbing gels.

It may sound like I'm poking fun, and I am a little because it was hysterical!  BUT I can write about it and poke fun at it because I've been in that same predicament.  My guru helped me choose a split saddle.  The Adamo Prologue to be exact.  And his name is Juan Pablo.

There are multiple variations of the type, open nose, closed nose...whatever, I don't pretend to know all the ins and outs. What I do know is that each has an opening that safely cradles all that we hold dear.  They are not cheap, nothing in this sport is, but I firmly believe that this is the one (cough) area where you should go ahead and make a serious investment.  Your nethers will thank you.

So, I owe a debt of gratitude to James for introducing me to Juan Pablo.  And thank you Juan Pablo for proving to me that chivalry is NOT dead by protecting this lady and all her parts through lots of miles.  May we share many many more long comfortable journeys together!

Unstoppable

I was supposed to be on a plane this morning.

I was supposed to be traveling to a city unknown.

The long overdue excitement finally hit me.  I was ready.  SO READY!  I was ready for my own little adventure, to break out of my little bubble and anxious to explore and experience the Windy City on my own, so completely focused on running the best 26.2 miles I have ever run.  I was looking forward to challenging myself and blow apart one of my goals and possibly meet the wouldn't-it-be-freaking-awesome-if goal; you know,  the one you only tell a select few about.

I was ready.

I'll tell you what I wasn't ready for.

I wasn't ready to stop.  I wasn't ready to end my season just yet.  I made it through an entire winter and spring of Ironman 70.3 training and a summer cycle of marathon training injury free.  Any athlete will tell you that making it to the start line injury free is more than half the battle.  I was at my peak and in the best shape of my life.  Or so I thought.

I was't ready for my internal organs to revolt and attack me.
Stupid non-essential organs.

Not an uncommon surgery, but a major surgery nonetheless.   As the good doc said, after he told me to chill the heck out, "small incisions do not mean small surgery."  Small incisions big enough to put me out of commission for a month.  Big enough to watch the Chicago Marathon pass me by.

I know what you're thinking.
Quit your moping.  It's just a race.  It's only a month.  Put your big girl panties on.

And you are right!

Now that the anesthesia and all the pain killers that end in 'codon are out of my system, I'm up and walking 2 miles a day instead of wiping drool from face.  I'm back laughing (I'm talking about those good 'ol belly, laugh-till-you-snort-or-pee-your-pants moments) with my peeps at the coffee shop. I'm feeling like my sassy self more and more every day.

And even though Chicago might be passing me by, I'll be looking ahead to what's coming up.  I have a session in a few weeks to map out my master plan for 2015.  I'm on a freaking AWESOME new triathlon team (HOLLA Tri Team Ignite!!!) and get the opportunity to get to know some pretty fantastic sponsors with top notch services and quality products that I get to learn about.  After I'm cleared for duty, I'll have had a month's rest and because my season is over, there is no urgency to jump all in.  I can ease back slowly and safely, building a strong base to take me into next season.

I may have been stopped short this year,
but next year I will be unstoppable!

And a quick note to Chicago Peeps:
Good luck to everyone running on Sunday.  Hate to miss it, but my heart is with you.  
May your feet be swift and gels be tasty!

Team Ignite - it might get a 'lil crazy!!

A few (but not all) random thoughts on why I'm excited about next season and being on Team Ignite

The outfit.  Let's be honest, I don't care if your male or female, we ALL love new race clothes and want to look cool and bad ass in our nifty new tri kits.
The gear.  It's cool to be able to say "swimskin" and not have it sound dirty.  Or it will, and we will all laugh.  Or at least I will.  #shenanigans
Time Trials.  Posts have been lighting up about the final night of the CC Time Trial Series and the team did fantastic!  And though the thought scares me to death.......I WANNA!  I want to play with the cool kids next year
Learning.  I'll be training side by side with some unbelievable and awe inspiring triathletes.  What an awesome opportunity to get to know them and learn from them.  #Ishallbeasponge
Speed.  I'm intrigued by the wondrous awesomeness of what is known as race wheels.
Going back to the outfit..... loving the fact that the new kit will match the color scheme that Thelma and I have going on.
New goggles.  Because mine just sprung a leak in the pool yesterday :/
Group activities.  I love being part of group activities!  #shenanigans
Spa days for Thelma.  She loves them and doesn't get them because I'm clueless.  She's dirty.  And noisy and needs attention.  #morelearning #Thelmaisadramaqueen
Potatoes.  Love me some McAlisters.
Strength.  Trading in my little "bb guns" for a couple of sawed off shot guns....
Sink or swim.  My swimming, well it's no secret that it sucks.  So, in order to keep up with my teammates, I will be living at the pool this winter and shall become one with my paddles. #findmylats
Group racing.  Racing with friends is the BEST.
No more separation anxiety.  Since we'll all be wearing the same thing, I will be able to pick out my people in a crowd  #nevergetlostagain

All #shenanigans aside.  I really can't wait to get started.  I feel so privileged to be a part of this team and to work with and get to know Rich and Tonya and my teammates; to be able to do what we love to do, together, and to tell our stories and share this beautiful sport with both athletes and non-athletes alike.  It doesn't matter what your passion is, if you're excited about it, the excitement is contagious and infectious in the most wonderful of ways.

The reason at the top of my list?  I can't wait to unlock my next level of potential and show everyone what I can do.  Why, you ask?

To show you that if I can do it,
So can you.

Light the fire.

Let it burn.

Find your passion.

Get excited.

And be your own kind of awesome.

and always let there be #shenanigans!

(and photo ops)

@TriTeamIgnite 

Cheers to

@HUUBUSA  @BlueBicycles @SpiritedCyclist 

McAlister's Deli @PFITCENTRAL

Adventures with Thelma: The Season Finale

LKN Triathlon 2014

I swam.  I biked.  I ran.

I had previously laid out my new strategy I decided to implement for the last tri of my season.  Goal #1 was to throw caution to the wind, go all out and leave nothing left and see what happened.  Trial by fire so to speak.  Goal #2 was to do better than last year.

Mission Accomplished.

With a hectic night before and a later-than-I-wanted bedtime, I was thankfully able to get a good night sleep and woke up ready to go....and hungry!  I made a line directly to the kitchen to whip up some vittles.  I've made a few changes in my eating habits and have been testing some new things for my pre-race breakfast for Chicago.  It seems to be working, at least it has on my last couple of long training runs, but this was the perfect opportunity to test it out in an actual race albeit a short one.  After breakfast, loading the car and taking care of my fluffy sons, it was time for me to get my tail in gear and head to the race site down the road.

With plenty of time to set up my transition area and to settle in, I was able to relax and enjoy the atmosphere. I ran into Mr. van Voo on my way to get my timing chip and we headed over to get our numbers marked. After a little chit chat we went about our individual pre-race rituals.  Me?  I donned on my ear buds to go for a quick and easy warm-up jog. I have to say, THEE most perfect song came up on the shuffle.  One that made me close my eyes, shut out the world and let the electricity and energy take over.  I just let my legs turn over however they wanted and lost myself in the song. I don't recall ever having a moment quite like that before!  Best warm-up EVER.  I've been debating on if I should share it as a Song for the Week or not.  I dunno...I might be selfish and keep that moment to myself...

Time to head back to transition and make all the final preparations to make the trek to the lake.  Cool thing about my transition area?  I got to rack next to one of my most favoritest couples EVER!  Made for such a fun pre and post-race, not to mention all the photo ops!  Mr. van Voo's area was far far away, but he made sure to stop by the fun side of the island for this gem of a pic...

Whole 'lotta trouble right there...

Ready to race!

Making new friends!

Enough of that.  Time to get racing!

Swim: 

My wave was all women 39 and under.  That's a lot of women.  And don't let the pink caps fool you....they were brutal!  I don't think I've ever had as much contact in the water as I did at that start.  Good news, it didn't really phase me.  I kept my head down and plowed forward regardless of what was in front of me, swimming over, kicking and hitting as I went.  It's okay though...because I apologized to everyone before the horn blew just in case!  And if anyone tries to tell you that triathlon is not a contact sport, they clearly have no idea what they are talking about.  Now, I don't know if I quite made the lake my bitch, but I did shave a lot of time off from last year.  Still, lots of room for improvement, but I knew that going in.

18:39  (last year:  23:03)

T1:

I am not known for my fantastic transition times.  But this day, I did run as promised...so fast that I was a blur.....  Now, I'm not going to share my T times, because, well, they are embarrassing.  

All you need to know that each transition was faster than last year!  

Bike:

So, the bike.  It felt great!  I passed more people than I got passed, so that's good.  It's hard to compare to last year though because they changed the course a bit and came up shorter than yesteryear.  All I know is I was able to attack the hills like I wanted to, use the downhills to my advantage and concentrated on my efficiency on the flats.  I'm good on flats!

58:54 - 17.3mph  (last year: 1:03:27 - 16.8mph)

T2:

Angry.  Dude next to me decided to use his area AND my area and I had to dig through all his bike crap, shoes included, to get to my stuff.  Yes, I threw it ALL.  And used some very colorful language as well.  

Run:

It didn't beat my stand alone 5K PR, but it might have beat my PR for a 5K in a tri.  I don't have much memory of the run, maybe because I was oxygen deprived, but my best memory was seeing a woman in my AG a bit ahead of me, locking her in my sights and methodically reigning her in and passing her well before the finish line.  This might have been my best run in a tri to date.  The absolute BEST memory?  Seeing my peeps when I crested the hill right before the finish!  Definitely gave me what I needed to keep pushing through!

25:15 - 8:08  (last year: 27:07)

that poor hat.

this is what a freight train looks like

too bad I can't punch people with
my quads...

And then we were done.  Endorphin highs for all!  

I FINALLY finished a sprint triathlon in under 2 hrs, it's only taken me two freaking years.

1:47:52 put me mid AG, which is better than my second to the last finish last year with a 2:00:06.

Yup, 12 minute PR folks.  I'll take it.

Go big or go home!

or...

Go big and head to T3

I do love T3

It wouldn't be right if we didn't do this

Callin' all the ladies!!!

JACK!!!!!

What can I say...
I'm in demand.

Go Big or Go Home - LKN Triathlon 2014 Preview

This is it.  This weekend will be my last tri of the season.  Thelma is just beside herself; almost inconsolable.  I know, I know, but do your best to hold back your tears...

Enough of that.  Now to task.
If you will allow me, I'm just going to speak quite frankly.

Last year, I pretty much sucked.  Yes.  That is the truth and do not argue with me.  In most of the triathlons I've done, I've played it safe; slow and steady and had my eyes only on finishing.

Do you know what I say to that right now?
Screw that.

I'm employing a new race strategy.
Instead of safe, we're going balls to the wall.  Well, figuratively speaking since I am female.....

Balls to the wall, people.

Swim:
Grab the water.  High elbows.  Use the water for all it's worth and make that lake my bitch.

T1: 
Run, even if snot is coming out of my nose.  No happy celebratory I-survived-the-swim pictures.  Ain't got time for that.

Bike:
Watch out....Thelma's hungry.

T2:
Get the hell out of Dodge.

Run:
I can breathe when I'm done.

I'm not quite sure how it's all going to shake out, but at least I will know I will have left everything I had out there.  And that, my friends, is my goal.
To give it everything I've got.

Game face engaged.

Go big or go home.

Adventures with Thelma: Ironman 70.3 Eagleman 2014

I don't even know what to recap.  The race?  The weekend?  The experience?  The journey?  Because for those that know me, this was way more than just a race; way more than just an endurance event.  Last weekend, I experienced the most amazing thing of my entire life and was able to do so with some of my closest friends and family; the same people that watched me claw my way to where I am now.

I guess I will just start writing and we'll see where it all goes. It'll be like our own little literary adventure.  Kinda like The Hobbit, but not really.

The Drive:

ROAD TRIP!!

Long.  Holy crap was it long.  Mr. van Voo and I hopped in the Silver Bullet for a 7.5 hour trip that turned into 10 freaking hours. #I95blows  There may or may not have been goofy pictures and dance videos made, but we will neither confirm nor deny.  There was a whole lotta crazy, whole lotta laughs and even some serious convos.  A trip like this will either make or break a friendship.  I have to say that I think we made it and did some serious bonding over Diet Cokes, Snickers bites and Combos. #lunchofchampions #dontjudge

Pre-Race Day Activities:
Friday night was basically a let's-just-find-something-to-eat-and-pass-out night after that car ride.

Thelma was so sad I had
to leave her and had to spend
the night outside...

Saturday was to be a busy day and found Mr. V, Mr. and Mrs. Honey Badger (Ashley & Lori  aka Coach Lolo!) and me up early as each of us had a small workout to get done to shake out the cobwebs from the car ride the day before. Then, it was off to Athlete Check-in and the "mandatory" meeting (that only I went to, and yes, I was the dork in the corner taking notes) to pick up our numbers, chips and all the Ironman gear we could, in good conscience (no finisher gear...don't want to jinx it!), buy.  Then it was off to the race site to check our steeds into transition and do some recon.

Parts of my two families!
One day may they all meet...

This brings us to early afternoon when the rest of our tri-crew, Jo and Marc, made their way to town as well as my brother and his family that made the trip down from Upstate NY to cheer us on (how freaking awesome is that????!!!!!).  We all needed a couple hours of down time to relax and start getting ready for race day.  It was quite a sight, really....Three triathletes in one room with all gear and every piece of nutrition laid out on two beds and the floor.  What's a little unbelievable?  I forgot to take a picture.....

I met Mr. V, Marc and Jo in the lobby to head into town to have our early pre-race dinner with the fam.  We had a lot of laughs, lots of "commentary" and good pasta!  With full bellies, we gave our last hugs and said our goodbyes and good luck wishes as my fam wouldn't see us again before the start.

Race Day:
Both my roomies and I were all sleeping FABULOUSLY until some ninny erroneously (or thought it would be hysterical) scheduled a 3:45am wake up call.  DARN YOU MAN.  YOU SHORTED ME 15 MINUTES OF BLISS!  But I'm not bitter.  Really.
We headed down for a quick bite before all the other athletes in the hotel descended upon the continental spread of English muffins, oatmeal and all the peanut butter in the state of Maryland.  Time to get dressed and head to the start.

HOPE!  Wake up!
You can't get that 15 minutes back!

Days leading up to the event, everyone including the race directors, believed that there was no doubt this would be a wetsuit legal swim (temp 76.1 and lower).  Just goes to show you anything can happen on race day.  Upon our arrival, Mr V and I heard the water temperature announcement.  76.5.  Well dammit.  I handled the news quite well, surprisingly.  You see, I tend to worry.  A lot.  I don't know who I was that day, but I never felt calmer.  I took everything in, processed it and moved on without incident.  Goal = met.

Since we had about an hour before our swim wave started, Lori and I had LOTS of time to take silly pictures; there is a fantastic one of Coach Lolo, but I don't think the world is quite ready for that one yet....

No jelly fish!!!

Swim: 
I'm not a fast swimmer.  I'm not a strong swimmer.  If you're a regular reader, you know I'm prone to panic attacks. I kept it together, kept my head down and just found my rhythm.  I probably had the most fun on that swim than I have ever had in the open water.  I've been working really hard on my open water swimming, hopping in the lake at each opportunity and taking classes when I could, and I believe it paid off.  (Thank you Upgrade Lifestyle and Richard Allen Fitness!)
time 47:23 (goal 45:00) 

T1: calm, quick and efficient.  Sunscreen was a MUST!
time 3:12  (goal 5:00)

Bike:

Instant Bad Ass
Thanks James!!

SO MUCH FUN.  That course was flat, fast and beautiful.  And seeing a line of 40+ cyclists making a corner...an amazing sight and I'm amazed that I was part of it.  I built into a good sustainable effort, even pulling out a 20 mph mile here and there!  Having my nutrition plan drilled into my brain, and my watch alert set for every 15 minutes, took the nutrition guessing game out of the ride and really allowed me to focus on my effort level and pay close attention to how my body was feeling.  One thing I wasn't really aware of and wasn't able to practice before was taking water at aid stations while in motion on two wheels.  I'm proud to report that I picked up water at 2 stations in motion like a CHAMP!
time  3:19:26 - 16.85mph (goal  3:23:38 - 16.5mph)

T2:  
Coming into T2 I (heard first!) saw my family and what else could I do but run down the chute giving high 5s to all!  As soon as I hit transition, I took off my shoes and ran to my area.  After a quick pat down with my towel and quick reapplication of sunscreen, I put on running shoes, grabbed my watch face, gel flask and race number and I was off and running...literally!  *note to self.  Do not leave gel flasks in direct sunlight.  Hot gel tastes nasty.  Also, heat melts Body Glide and it is very messy stuff when it turns to liquid....
time  3:07  (goal 5:00)

No biggie...just thought
I'd wake up and do
70.3 today

Run:  
a HOT out and back route with NO shade and NO breeze.   So, we just baked.  It was an ugly course too, so you really had to block it all out and just go.  I have been hitting overall 8:45s in my interval training sessions quite comfortably and quite consistently, so I thought 9 minute miles were not out of the realm of possibility.  9s would still bring me under a 2hr half marathon, not a PR but still under 2 where I like to keep it.  It was pretty evident after the first two miles that it wasn't going to happen that day.  So, I had to make a new plan and fast.  Given the heat and the sun, I promised myself that I could walk, but ONLY through the aid stations to take water, electrolytes and sponges to cool down. It worked like a charm.  When I ran, I ran well.  I cooled off as best I could at the aid stations and then quickly got back to work.  Not my best run by far, but it was the best run I could have had on that day.  I also loved seeing all my people on the course.  I saw the Honey Badger coming in to finish as I was just starting my run, then Coach Lolo, Mr. van Voo and Marc and Jo.  I got so excited I shrieked their names, cheering them on as they flew by!  I can't say we all looked happy, because, well, we were running in direct sun for 2 hours with no shade and we really all just wanted to be done and eat fried pickles (wait...that might have just been me) but I can say we all looked strong!  I somehow ended up with a very consistent run, 1:03:06 at the halfway point, 1:03:30 to the finish.

After the turn-around point, I think the magnitude of what I was doing finally hit me when a voice of a friend, the one in the orange hat that I said was mean, entered into my head:  "There is no way you're not going to finish this." He was right. Then, the eerie calm that enveloped me the week before the race and even during that day disappeared and was replaced by a rush of thoughts and a wave of emotion.  

time  2:06:36  (goal 1:58:48)

Coming through that finish chute.  Wow.  Then I saw my big brother and Mr. van Voo... Well folks, this is where I get girly.  I almost lost it right then.  I choked backed some tears, composed myself to cross the
finish line and savored every second.  I kept it together pretty well until my sis-in-law, niece and nephew got me at the finish area.  Well, you can see what happened....

I've heard time and time again that in these types of events, your nutrition can make or break you and ultimately it all comes down to the run.
I am now a true believer, and if anyone tries tell you different, YES, the swim DOES matter!  :)
time  6:19:44  (1st goal 6:17:26  man-it-would-be-awesome-if goal  6:10:00)

I can't say it enough
I LOVE MY FAMILY
#blessed

And as I write, I'm starting to get that same rush of thoughts and wave of emotion.  Five years ago, I was at least 180 pounds and I couldn't walk a mile let alone run one.  Two years ago I ran my first half and full marathon.  Last year I did my first triathlon and ran my second marathon, while at the same time I was moving back out on my own, living alone and finding my own way.  Last weekend I finished a Half Ironman.  Who would have thunk it??

The physical transformation has been amazing, yes.  But what this journey has done for me emotionally, mentally and spiritually is so much more.  I reclaimed my happiness, my strength and confidence; things that I somehow allowed myself to lose along the way.  I was lucky to find an unbelievably fantastic circle of close friends.  I found something that I absolutely love to do.
not to mention the freaking awesome tan I have right now....

I know this is long, and I'm sorry 'bout that...but there was a lot to say about this one; and there is still so much I want to say if you can believe it.  So I will just say this:  I wouldn't have had the most amazing day that I did without my family and these people right here.

Best Buds!

Me and one of the most amazing
women I know rocking out our
first HIM

Triple Threat!

  

Tri DART!

Feel free.  Be strong.
Be your own kind of awesome.

Words for Wednesday

I chose a path and embarked upon a journey that only I could take; 

and I've never been more proud of myself than I am at this moment.  

What a ride.

- Me

Adventures with Thelma: Episode 6

I was just reminded of what a lucky girl I am to be surrounded by such amazing, kind-hearted and wonderful people.  I've been so focused on keeping things calm and relaxed that I haven't been able to get excited about what's about to happen.  Until now.

I have received many "good luck" wishes and gestures but I don't think they all quite registered until just this moment; and I truly am overwhelmed with gratitude and excitement!

Tomorrow I will hop in a car to travel with one of my closest friends and training partner, meet up with 4 more of my closest friends and some of my family that are able to make the trip, to an unknown land of wind, heat and maybe jellyfish to complete the final leg of this 70.3 adventure.

It took a village to get me here, no doubt!  And though I know I will have to take the final steps on my own, everyone will be there to finish with me.

Coach Sarah, "Coach Lolo" and I have come up with some reasonable times to shoot for, but because I perform better without getting all caught up in the pressure of time goals, so I will keep those to myself if that's alright.

Right now, I want to focus on these goals I have made for myself:

Pre-Race:
- Relax and get as much rest/sleep as possible.
- Eat clean and hydrate well.
- Enjoy the atmosphere, allow myself to feel the excitement...after all, you only experience your first Ironman    event once!

Swim:
- Stay calm and swim on (I know, I know...so overdone right now, but dammit if it's not perfectly applicable).
- Don't get into the chaos of the massive swim start.
- Go off easy and find my rhythm.
- Site often.
- Things (or people) will touch me, people (or things) will swim over me.  Ignore all of it and keep my head down and keep moving forward.
- I may be slow, but get me into an easy consistent stroke and I can swim all day.  Use this to my advantage and come out of the Choptank primed for a great bike segment.

T1:
- Stay relaxed, keep heart rate down.
- Don't rush, but be efficient.

Bike:
- Ease into it.
- Get into a good, comfortable and sustainable effort. Work it, but don't push it.  Blow out the bike and you blow up on the run.
- Remember to EAT and DRINK!  I have a good fuel plan in place, I want to be sure to follow it.
- All this will set me up nicely for the 3rd segment.

T2:
- Get heart rate down.
- Grab watch head off the bike!

Run:
- Start out EASY. Starting off too quickly will break me.
- Take the first 3 miles easy, settle into a good comfortable pace miles 4-9, then try to pick it up for the final 3.
- Again, fueling and hydration is key to a good run.
- Give it all I got.
- Finish this journey with no regrets.

I guess that just about covers it.  From now until then I will be packing and prepping.  So, this is me.
Signing off until after Sunday.

Feel free. Be strong.
Be your own kind of awesome.

Words for Wednesday: BOGO

We must embrace pain and burn it as fuel for our journey.

- Kenji Miyazawa

Japanese poet and author 

of children's literature

If it’s going to be, it’s up to me.

- Lenny Krayzelburg

swimmer and 4-time 

Olympic gold medalist

70.3

Rise and Shine....

It's game time.

Adventures with Thelma: Episode 5

Time keeps on slippin' slippin' slippin' into the fu-ture.....

Damn skippy it does!

What a weekend, folks!  What. A. Weekend.
Action packed with swimming, biking, running, margarita drinking, pool side sunning, outside cooking, sherpa-ing and napping...

But since you read the title, I know that you're not interested in me going on about how fantastic my leisure time was (it was freaking fantastic by the way...) and are instead expecting a recap of an outing with Thelma; and Thelma would be devastated if I let down her fans.  So without further ado.....

I keep getting asked if I'm in taper mode.  There is a taper in marathon, but I'm beginning to wonder if there is such a thing in the triathlon universe.  The big day is just around the corner, and though I had one long training day, as I think about it, I did have 2 36-48 hour stretches where I didn't have to do anything. Coach Sarah gave me each disciplines' workout in a single day for me this week where mileage decreased slightly with a period of rest on either side.  Saturday was my swim bike run funday.  It was still a full day to say the least, starting at 7 with a 1 mile swim, followed by a 45 mile ride and then an 8 mile run in the sun and heat.  Good practice for what I'll encounter in the coming weeks...er...I mean days.  (how in the hell did we go from weeks to simply days?  Time.  It's a crazy thing.)

We had a good group doing the multi-sport deal.  Great company, lots of laughs.  Where there is more people, the more opportunity for pictures, mishaps and blog-worthy moments.....

Pre-swim
JH throwin' down the selfie skills!

OWS: Mission Complete

This is the area I call
The View.
No.  No tv cameras or scripts.
What this group did have were iPhones and
natural comedic tendencies

Me, messing up the best photo op ever.

Long rides are FUN!  See?  Everyone smiles :)

AND THEN THIS HAPPENED

My first Snot Rocket!
execution = perfect
good range, no after burn...

NOT ONCE, BUT TWICE

And not pictured?  The two times I fell over at stop lights.  Hey, it takes talent and we know I'm full of it.....

There was also a buffalo sighting, a pee incident (no, I was not the involved party, and I'm just as thankful as you are that there are no photos) and a few near misses with angry drivers.

And the finale
Post-run/Proof of Life
The guy in the orange visor?
He's mean.....makes you run lots of hills....
;)

And that's a wrap.

12 days.

(WTF)